February 20, 2011

To stretch or not to stretch before running?

A recent study shows that stretching before a run does not prevent injury. However, runners who typically stretch should continue, or they risk injury
Stretching before a run neither prevents nor causes injury, according to a study presented at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons (AAOS).
More than 70 million people worldwide run recreationally or competitively, and recently there has been controversy regarding whether runners should stretch before running, or not at all. This study included 2,729 runners who run 10 or more miles per week. Of these runners, 1,366 were randomized to a stretch group, and 1,363 were randomized to a non-stretch group before running. Runners in the stretch group stretched their quadriceps, hamstrings, and gastrocnemius/soleus muscle groups. The entire routine took 3 to 5 minutes and was performed immediately before running.
The study found that stretching before running neither prevents nor causes injury. In fact, the most significant risk factors for injury included the following:
• history of chronic injury or injury in the past four months;
• higher body mass index (BMI); and
• switching pre-run stretching routines (runners who normally stretch stopping and those who did stretch starting to stretch before running).

"But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured,"
"As a runner myself, I thought stretching before a run would help to prevent injury," said Daniel Pereles, MD, study author and orthopaedic surgeon from Montgomery Orthopedics outside Washington, DC. "However, we found that the risk for injury was the same for men and women, whether or not they were high or low mileage runners, and across all age groups. But, the more mileage run or the heavier and older the runner was, the more likely he or she was likely to get injured, and previous injury within four months predisposed to even further injury," he added.
Runners who typically stretch as part of their pre-run routine and were randomized not to stretch during the study period were far more likely to have an injury. "Although all runners switching routines were more likely to experience an injury than those who did not switch, the group that stopped stretching had more reported injuries, implying that an immediate shift in a regimen may be more important than the regimen itself," he added.
The most common injuries sustained were groin pulls, foot/ankle injuries, and knee injuries. There was no significant difference in injury rates between the runners who stretched and the runners who didn't for any specific injury location or diagnosis.

January 28, 2011

Can exercise beat the flu?

Maybe not, but Adam Pismeny CPT, owner of Virginia Beach Adventure Boot Camp, contends that it certainly helps with the immune system and relieving symptoms if they do occur.

“Along with the common cold, flu is the most contagious condition this time of year,” says Adam Pismeny, . “Unfortunately, it takes more than an apple a day or a bowl of chicken soup to keep these nasty viruses away.”
But while we can’t stop the spread of influenza, we can avoid getting sick by strengthening our defenses against the invading viruses. In fact, there are several ways to increase our immunity against the flu, Pismeny notes.
“Vaccination is the best protection, but there are other preventive measures you can take in addition to getting the shot,” he says. “Basically, it’s a matter of boosting your immune system so it can stop viruses before they attack your body. This is where exercise is very effective.”

Pismeny points to recent studies showing that exercise creates disease-fighting cells in the immune system, making it more resistant to colds, flu, and illnesses in general. And, these studies have also reported that while brisk activity is recommended, we don't have to work out to the point of exhaustion in order to get the immunity benefits of exercise.

“Research proves that even people who work out moderately at least 30 minutes five days a week, increase the number of immune-system cells that circulate in the body and kill viruses and bacteria,” he says.“These folks have 46 percent fewer colds than those who work out only once a week or not at all. And even if they do get ill, their symptoms such as sneezing, congestion, coughing, and runny nose are much less severe.”
The message here is clear: “If you work out on a regular basis, your immune system will heal your body quicker, with fewer complications,” Pismeny points out. “Sometimes, simplest things really do work best!”

Pismeny adds that there are other good preventive measures besides exercise that protect our health during disease outbreaks. “For example, eating vitamin-rich foods, drinking plenty of water, washing our hands frequently, and avoiding crowded public places that are real germ-fests, will also help,” he says. “It all comes down to common sense, good judgment, and a healthy lifestyle.” For more info, go to Virginiabeachbootcamp.com
For all your health information, go to HealthKey at www.dailypress.com/health

December 13, 2010

Try a free Zumba class

Zumba is a popular dance fitness class with a Latin flavor; the music draws from different traditions and the fitness moves target all the muscle groups.

Local fitness instructor Embrolic Selby is offering a FREE Zumba demonstration class on Saturday, Dec. 18 @ 9 am at Lotus Studio in Hampton.
The class is to let people try Zumba before committing to an 8-week session that he will be offering starting January 8. Class size is limited to 25 people.

People who register and attend the free class will receive discounts on the session fee.

December 9, 2010

Like frozen yogurt? Looking for a fitness challenge?

Joy Tamburri-Pepe, owner of four Berrybody Frozen Yogurt shops on the Peninsula, has come up with a New Year's contest that should interest anyone making resolutions to live fitter and healthier.

She's asking anyone interested in winning free frozen yogurt for 3 months and a free 3-month gym membership, starting Jan. 1, to send her their story: It should include fitness goals, a weight loss target, and any other information about why a monitored, supported 3-month fitness program appeals to them. Cooperating gyms are One Life Fitness in Newport News, Ironbound Gym in Williamsburg, Boot Camp Fitness in Yorktown, and Body Balance yoga studio.
Deadline for submissions is Dec. 18.
At that time, Tamburri-Pepe and representatives from the 4 gyms will review the entries and select 4 people to participate in the program.
To submit a story, go to any Berrybody store, or send e-mail to joypepe@mac.com